KoreanMedium · Hot
Spicy Cod and Zucchini Stew with Edamame
Cod is the practical fish — mild enough to carry a bold broth without fighting it, firm enough to hold its shape through a brief simmer. Zucchini and edamame give the stew body and color, while garlic and cayenne drive the heat that defines this as a Korean-inflected dish rather than a generic fish soup. Soy anchors the broth's salinity so it stays savory and deep without a long cook.
Prep
15 min
Cook
30 min
Total
45 min
Method
Prep
1
Dice the yellow onion and mince the garlic cloves.
2
Cut the tomatoes into wedges, then roughly chop.
3
Trim ends from zucchini and slice into half-moons, about 1-cm thick.
4
Pat cod fillets dry with paper towels and cut into 5-cm chunks. Season lightly with salt and black pepper.
Build the Stew Base
6
Add diced onion and cook until softened and translucent, about 5 minutes.
7
Add minced garlic and cook for 1 minute until fragrant.
8
Add chopped tomatoes and cook for 3 minutes until they begin to break down and release their juices.
9
Pour in 4 cups of water and bring to a gentle boil.
Grade pending
Nutri-Score
Estimated nutrition
Grade pending · 100% ingredient coverage
Calories
288
per serving
High in protein · 28gSource of fibre · 12g
Protein
28g
Carbs
18g
Fat
12g
Sat. fat
4g
Fiber
12g
Sodium
2259mg
Gluten FreeDairy FreePescatarianHigh ProteinLow CalorieHeart HealthyAnti InflammatoryDiabetes FriendlyWeight ManagementOmega 3Low Saturated FatFiber Rich
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Grade pending
Environmental impact
Estimated footprint
Grade pending · 72% ingredient coverage
kg CO2e
≥0.3
per serving
Fresh Tomato drives 38% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
3
Sweet
6
Salty
2
Sour
1
Bitter
5
Spicy
Textures
TenderTender CrispSoft
Aromas
SavorySpicyUmami Rich
Safety & Storage
Cooking Temperature
Ensure cod reaches an internal temperature of 63°C (145°F) to ensure food safety. The fish should be opaque and flaky when fully cooked.
Cross Contamination
Use separate cutting boards and utensils for raw cod to prevent cross-contamination with other ingredients. Clean and sanitize all surfaces after handling raw fish.
Allergen Warning
This dish contains fish, soy, sesame, and gluten. Clearly label leftovers and inform guests of allergen content before consumption.
Storage
Cool stew to room temperature within 2 hours, then refrigerate at 4°C (40°F) or below. Consume within 3-4 days or freeze for up to 3 months.
High Risk Population
Pregnant individuals, elderly, and immunocompromised persons should ensure cod is fully cooked to safe internal temperature due to fish consumption risks.
Handling
Pat cod fillets dry thoroughly before cooking to ensure proper browning and reduce splattering risk when adding to simmering liquid.
Pro Tips
Technique
Don't stir the cod too much once it's in the broth — let it poach gently so the flakes stay intact and absorb the spicy seasoning properly.
Substitution
If you have doenjang paste, swap in a tablespoon for some of the soy sauce — it brings that fermented depth that makes this stew feel more authentically Korean.
From the chef
Cod holds its shape through a brief simmer and carries bold broth without fading into the background — that is why it works here. The base builds fast: onion and garlic go down first, tomato breaks down into the stock, then soy sauce and cayenne drive the salinity and heat that make this taste Korean rather than generic fish soup. Zucchini goes in toward the end to keep its texture, and edamame adds plant protein that makes the bowl feel complete. The whole pot is ready in under an hour, and the broth rewards a big spoon.
TagsKorean InspiredSpicySeafoodOne PotWeeknight DinnerFishZucchini
AllergensFishSoySesameGluten
Source: generated · May 30, 2026